Do You Improve Your Weak Limbs? If you are a serious lifter, your weak link is probably not your maximum strength – you are training it all the time. But what is your relative strength? Do you know how strong you are in terms of your size? The best exercise to measure this is old-fashioned pull-ups.
This program will likely double your pull-up number in 30 days. It's so easy, it's hard to believe it will work until you do it yourself. But as Dan John says, "simple doesn't mean easy."
Three rules for the program
- Do it every fucking day. If you don't have a pull-up bar at home, it's time to buy one. Just don't tell your landlord that you're going to destroy his doorframe.
- No grinding repetitions. Don't cheat to get another iteration. Keep each set simple by holding a few reps in the tank.
- Eliminate all other train movements from your program in the next 30 days, outside of some light face-pulls or pull-apart in your warm-up
- Test day: Follow up warming up a set of pull-ups with perfect shape until technical failure. No tipping or uncomfortable movements when trying to get another repeat. Just stop when you can't do another repeat in good shape. This is your starting point.
- Day 1
- Day 2: Add a repeat. If you started at 10, do 11 today. Split it again. Maybe 5 repetitions in the morning, then 6 repetitions later in the day.
- Day 3 to 30: Add one repeat every day! That's it. Now, as your number grows, you will, of course, break them up into more non-bug sets throughout the day. For example, if you have 24 repetitions a day, this can be broken down into three sets of 8 or even three sets of 7 and then a set of 3. Just keep every sentence simple.
- After Day 30: Take five days off and retest your maximum reps (go to technical error). You will be shocked.
All of this looks simple on paper, but you'll do 91 pull-ups in the first week alone (if you started 10 reps). And after 30 days, you did 735 repetitions.
The best way to do this is to make a handful every time you walk through the door where the bar is set up. The entrance to your home office works well, or your bedroom, since this is probably the most common way to travel.
Vary your grip from set to set, or at least from day to day, as you will quickly and quickly accumulate volume. You want to prevent your elbows and shoulders from being hit. Switch between the palms facing you, a neutral grip and overhand.
Just fight the urge to get too hard. The devil is in the details of this, so keep it simple, be consistent, and watch your pull-up number increase in just a month.
The Chin Up Project
Strengthen Your Strict Pull-Up